Side Lunge

Keeping your head and chest up, take a slow, side step to the right. Keep your toes pointed forward.

Keep the left foot in place and shift all your weight to the right leg.

Flexing the right knee and hip into a side lunge. Keep your upper body upright or slightly bent forward.

A straight line should form between your right foot, knee and shoulder.

Pause at the bottom and push your body to the starting position.

TIP: You might not be able to get all the way down like you would be able to with a normal squat. Cool. Go as far down as you can.

Walking Lunge

Step forward with one leg, flexing the knees to drop your hips.

Lower yourself down until your back knee almost touches the ground. Your upper body should be upright or have a slight forward lean.

Use your front leg drive your heel through the floor to lift yourself back up.

Step forward with your rear foot, repeating the lunge on the opposite leg.

Goblet Side Lunge

Stand holding a kettlebell by the handle close to your chest.

Feet shoulder width apart.

Take a slow, side step to the right. Keep your toes pointed forward.

Keep the left foot in place and shift all your weight to the right leg.

Flexing the right knee and hip into a side lunge. Keep your upper body upright or slightly bent forward.

A straight line should form between your right foot, knee and shoulder.

Pause at the bottom and push your body to the starting position.

Barbell Glute Bridge

Start by sitting on the ground with a loaded barbell over your legs.

Roll the bar so that it is directly above your hips, and rest your upper back on a sideways bench. Make a 90 degree angle with your legs.

Using a folded up yoga mat or an Airex pad between the bar and your hips will reduce the unsightly pinch marks and greatly reduce the discomfort.

Keep all your weight on your heels and lift your toes if it helps.

Pushing against the bar with your hands to prevent it from rolling towards your face, drive through your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and your heels.

Extend until you form a straight line from your thighs to your chest, then reverse the motion to return to the starting position.

Suspension Trainer Glute Bridge

Lying on your back, insert one foot at a time into hanging suspension trainer handles.

Bend at the knees making a 90 degree angle.

Maintaining balance with your hands on the floor, drive your hips up, forming a straight line from your thighs to your chest.

Pause and feel the contraction in your glutes then slowly lower yourself to the starting position.

Suspension Trainer Single-Leg Glute Bridge

Setup the same as a Suspension Glute Bridge but only lock in one foot. Have the nonworking foot extended out straight.

Same movement too.

Suspension Trainer Bulgarian Split Squat

Setup like you did for the bench version, just put your back foot in the suspension trainer handle.

Dumbbell Deficit Reverse Lunge

Grab a set of dumbbells and stand on a step or block that raises you a few inches above the floor. A 45lb plate would work too.

Step back with your right foot and lower your body until your left thigh is parallel to the floor and your rear knee nearly touches the floor.

Slightly lean forward with your upper body.

Return to the starting position by driving the heel of your front leg into the ground.

Rinse and repeat, then switch legs.

Landmine Squat and Press

Feet should be hip-distance apart and sitback on your heels. Holding onto the landmine with one hand at or just below your collarbone.

Squat down, by pushing your hips back first, then bending your knees.

Hold the bottom position for a 1 count.

Pushing through your heels to stand up and push the bar overhead.

Lower the bar back to the starting position. Rinse and repeat.

Landmine Reverse Lunge

Feet should be hip-distance apart and sitback on your heels. Holding onto the landmine with both hands at or just below your collarbone.

Step back with your right foot and lower your body until your left thigh is parallel to the floor and your rear knee nearly touches the floor.

Slightly lean forward with your upper body.

Push through your front heel to stand up.

Rinse and repeat, then switch legs.

Wrap It Up B

If you’ve been suffering with a bad back for a while, give some of these a try. Hell, even if your back is fine, these are some great alternatives to regular squats and deadlifts. These moves help build muscle, strength but most importantly won’t leave you with back pain for the next week after.

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